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Back Squat

Metcon

Metcon

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Workout

The Cell Gym 7.22.19

Warm-up

Warm Up 5

Run 400M and then
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups

3 rounds
20sec hollow body hold
30 sec. bar hang
10 vups

Strength

Back Squat (3.3.2.2.1.1)

Back Squat

Metcon

Metcon (Time)

LIFE
4 rounds
22 walking Dumbbell lunges 50/30
200m Run
5 DB Cleans
250m Row

Metcon (Time)

SPORT
4 Rounds
14 Overhead walking lunges BB 95/65
250m Row
5 Cleans
200m Run

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, July 22, 2019

Male Clients

1

Butch
Leckey

7:00 PM Open Gym/ WOD

1 x 1 @ 425 lbs

175 265 315 355 375 405

2

Jeremiah
Thorne

5:30 AM WOD

1 x 1 @ 295 lbs

3

Tim
Trendler

7:00 PM Open Gym/ WOD

2 x 1 @ 255 lbs

4

Ben
Skinner

5:30 AM WOD

1 x 1 @ 245 lbs

5

Noah
Nelson

8:30 AM WOD (Daycare)

1 x 1 @ 240 lbs

6

Brandon
Walters

5:30 AM WOD

1 x 1 @ 235 lbs

7

Greg
Gosper

5:30 AM WOD

2 x 1 @ 125 lbs

8

Justin
Flink

5:30 AM WOD

1 x 1 @ 0 lbs

Limited equipment while traveling. Goblet squats.

Female Clients

1

Stephanie
Nix

8:30 AM WOD (Daycare)

1 x 1 @ 225 lbs

135,155,175,193,213,225

2

Beckie
Douglas

8:30 AM WOD (Daycare)

1 x 1 @ 160 lbs

2

Lexi
Moore

8:30 AM WOD (Daycare)

1 x 1 @ 160 lbs

3

Christina
Mayes 🏋🏃💃🤓

5:30 AM WOD

2 x 1 @ 155 lbs

4

Carly
Peterson

8:30 AM WOD (Daycare)

1 x 1 @ 135 lbs

Ran out of time

5

Alva
Lopez

5:00 PM WOD

2 x 1 @ 115 lbs

6

Jaycee
Lavender

8:30 AM WOD (Daycare)

1 x 1 @ 85 lbs